Feeling constantly tired or struggling to stay alert? You’re not alone if you’ve been wondering how to get more energized. Today’s fast-paced lifestyle can turn even the most energetic 20-something into a caffeine-dependent zombie. If you’re tired of being tired, you need a plan that works, not just another quick fix. Let’s dig into some practical changes in your sleep, diet, and lifestyle to get your energy back on track and the uptrend.
Get Adequate Sleep Because It’s The Foundation of Your Energy
You’ve heard it a million times: sleep is essential. But let’s be real—who’s actually getting 7-9 hours of quality sleep every night? It’s not just about the hours, though; it’s about the quality. You can get 8 hours of sleep and still feel like you just pulled an all-nighter if your sleep quality is trash.
Take Sleep Seriously
You’ve likely heard the joke “Sleep is for the weak.” I used to think this way too. But the reality is sleep is crucial for your cognitive function. You should aim for the standard 7-9 hours a night. If you fall short, try taking power naps throughout the day when you can. I do 15-25 minute naps with a timer on my cell phone.
Still Not Convinced?
In a study published in the Journal of Epidemiology & Community Health on PubMed, participants who went without sleep for 17-19 hours experienced a significant decline in test performance and accuracy. The performance on the tests was akin to and worse than having a BAC (blood alcohol content) of 0.05%. The longer the period of sleep deprivation, the higher it was similar to having a 0.1% BAC, causing more negative cognitive impairment.
How to Upgrade Your Sleep Quality
- Create a Consistent Sleep Schedule
Your body loves routine. Going to bed and waking up at the same time every day can make a world of difference. Think of it as setting your body’s internal clock. Yes, I know it may be harder on the weekends because that is typically when you hang out a little later with friends. But as you grow older, setting up a consistent sleep schedule or rhythm will help with your fatigue. Think of it as if you’re programming yourself for better sleep. - Make Your Bedroom a Sleep Sanctuary
Keep your sleep environment cool, dark, and quiet. Invest in blackout curtains, and for the love of sleep, don’t scroll through your phone right before bed. The blue light from screens can mess with your melatonin levels, making it harder to fall asleep. I used to stay up scrolling through Facebook or watching YouTube, wondering why I was always exhausted. Cutting the screen time an hour before bed was a game-changer. - Power Up Your Pre-Sleep Routine
Create a pre-sleep ritual. It could be reading a book, taking a warm shower, meditating, dimming the lights, etc. The idea is to signal your body that it’s time to wind down. Think of it like cooling down after a workout—you wouldn’t just stop running full speed and call it a day, right? Winding down helps your mind slow down too.
Track Your Sleep
Consider getting a sleep tracker device, such as the Fitbit Inspire to see how your sleep quality is, and aim to improve it bit by bit everyday! It’s normal to “relapse” here and there, the goal is to just keep on getting back on track, and not judge yourself for it. Congratulate yourself on the small wins.
Eating a Balanced, Healthy Diet: Fuel for Your Body
What you eat directly affects your energy levels. If you’re eating like a college student—fast food, sugar-packed snacks, and all-day coffee—you’re setting yourself up for an energy rollercoaster. I’m not saying you need to start eating like a bodybuilder, but you do need to get the basics right.
The Basics of Eating for Energy
- Prioritize Whole Foods Over Processed Junk
Processed foods may give you a quick sugar rush but leave you feeling sluggish soon after. Swap out the chips for some nuts or fruit. The goal is to keep your blood sugar levels stable, not swinging like a pendulum. You want to eat whole foods and lower your processed food consumption. Eating whole, natural foods such as meats, fish, vegetables, and fruits is the path to a healthy diet. Whole foods have nutrition, vitamins, and phytochemicals (typically found in fruits and vegetables that provide health benefits not found elsewhere)- I’m not saying not to live a little, but especially as you age, you want to taper down your consumption of highly processed foods and deep-fried foods from restaurants. Why? Because restaurants are businesses looking to maximize their profit where they can. Their goal is to keep you consuming their product, not support you with your health goals. Now, I’m not saying don’t ever pick up food that’s processed, but just understand the long-term negative effects on your health.
- So yes, I would encourage you to learn to cook when you can. Find some recipes for foods you like, learn how to do it, fail, and just keep practicing it. Restaurants aren’t cooking with high-quality cooking oils like EVOO (Extra Virgin Olive Oil) or Cold-pressed 100% pure Avocado Oil. Rather, they are deep frying your fries in seed oils in the form of “vegetable” oil, soybean oil, peanut oil, and other seed oils that are highly refined and processed oils that promote inflammation in your body and make you gain fat.
- Don’t Skip Protein and Healthy Fats
Protein is essential for muscle repair, and healthy fats keep you full longer and support hormone production. If you’re only loading up on carbs, you’re going to crash. Throw some eggs, avocados, or nuts into your meals. Get a detailed overview of the importance of macronutrient distributions here. - Stay Hydrated—Seriously
It sounds simple, but dehydration is one of the most common causes of fatigue. Aim for at least 8 cups of water a day. I used to walk around feeling exhausted by mid-afternoon until I realized I was only drinking coffee and zero water. Now, I start my day with a big glass of water, and it’s a game-changer.
Mind the Blood Sugar Spikes
If you’ve ever felt that post-lunch slump where your energy just tanks, you know what a blood sugar spike feels like. One minute you’re buzzing from that bagel or sugary drink, and the next, you’re wondering how you’ll stay awake. That’s because certain foods cause your blood sugar to surge, and then crash—leaving you more exhausted than before. Understanding how to keep your blood sugar steady is vital in feeling energized all day.
Glycemic Index vs. Glycemic Load
Here’s where things get a little technical but stick with me—it’s worth it. The Glycemic Index (GI) measures how quickly a food raises your blood sugar on a scale of 0 to 100. Foods like white bread and sugary snacks have a high GI because they get absorbed fast, spiking your blood sugar like a rocket. On the other hand, low-GI foods like oats or lentils break down slower, keeping your blood sugar steady and your energy more consistent.
But GI alone doesn’t tell the whole story. This is where Glycemic Load (GL) comes in. While GI measures speed, GL accounts for the amount of carbs in a serving of food. So, a food with a high GI might not spike your blood sugar as much if you eat a small portion of it. It’s like driving a fast car (high GI) versus a slow one (low GI)—GL is the difference between going full throttle or just tapping the gas.
When I started paying attention to GI and GL, I realized I was sabotaging myself with what seemed like “healthy” foods. I used to eat big bowls of watermelon, thinking I was making a smart choice. Turns out, watermelon has a high GI. Even though it’s mostly water, eating a lot of it at once was setting me up for an energy crash. I switched to apples and nuts—low GI and lower GL—and noticed my energy stayed much more stable throughout the day.
Keep It Steady with Low-GI Foods
To avoid the rollercoaster, try focusing on low-GI foods like whole grains, legumes, and most vegetables. Not only do they keep your blood sugar in check, but they also help you stay full longer. Think of it as slow, steady fuel for your body rather than dumping gasoline on a fire.
Next time you’re tempted by a sugary treat, remember: it’s not just about the immediate rush. It’s about avoiding the crash that follows and keeping your energy on an even keel. Choose foods that work for you, not against you. Your energy levels will thank you.
Empower Yourself With Understanding GI and GL Levels
The foods we eat spike our blood sugar depending on what kind of food it is. If you’re eating high glycemic foods – fried foods, white rice, starchy carbohydrates, you may feel more susceptible to fatigue.
- Try googling the foods you’re eating alongside the “glycemic index” to see how much something you’re eating is affecting your blood sugar. Different sites have different Glycemic Index (GI) numbers for certain foods, but for the time being I’m using https://www.glycemic-index.net.
- I used to eat a lot of white rice to complement various salty or sauce-rich recipes I would regularly make. I noticed every time I consumed it I was tired. For example, a recipe like butter chicken is on the heavier side because of the saturated fats, but the rice played a major role in my feeling tired. According to the aforementioned website, white rice has a glycemic index of 70 and a glycemic load of 56. I pivoted to consume basmati rice, which has a GI of 50 and a GL of 37.5. There was no sacrifice in taste, if anything, I enjoy the texture and aroma of basmati rice as much, if not more.
Get a Continuous Glucose Monitor (If You Can Afford It)
Here’s a tool that’s been gaining traction, not just with diabetics but with health enthusiasts and high performers who want to optimize their energy: Continuous Glucose Monitors (CGMs). These devices stick to your arm or abdomen and measure your blood sugar levels 24/7. Think of them as a real-time energy meter, showing you exactly how different foods, workouts, and even stress affect your blood sugar.
Why does this matter? Well, when you can see your blood sugar rising and falling throughout the day, you can identify the exact moments when your energy is tanking—and why. It’s like having your own personal data analyst. I tried one out for a month and was blown away by the insights. I learned that even some “healthy” foods were sending my blood sugar on a wild ride. A bowl of oatmeal with bananas? Energy crash. A smoothie packed with fruit? Same deal. But when I added a little protein and fat to those meals—like some nuts or a scoop of protein powder—my glucose levels smoothed out, and so did my energy.
The takeaway? If you’re serious about optimizing your energy, a CGM can be a game-changer. You’ll learn exactly how your body reacts to different foods and can start fine-tuning your diet to avoid those spikes and crashes. It’s not just about eating “healthy”; it’s about eating smart.
A continuous glucose monitor allows you to check your blood sugar levels without having to prick blood from your finger. It’s more expensive, but think of it as an investment. A CGM serves as a personal accountability device. It makes it very easy to see what foods affect your blood sugar so that you can evaluate and adjust your diet based on the understanding of how certain foods affect you.
Control Your Caffeine Intake and Don’t Abuse It
Caffeine can be a double-edged sword. It’s great for a quick pick-me-up, but over-reliance can actually make you more tired. If you’re chugging three energy drinks a day and still feel like you need a nap, it’s time to rethink your caffeine habits.
How to Make Caffeine Work for You
- Time Your Caffeine Consumption
Avoid caffeine in the late afternoon or evening if you want good sleep. Instead, have your coffee mid-morning. Your body’s natural cortisol levels (the hormone that wakes you up) peak around 8-9 AM, so you don’t need caffeine right when you wake up. Wait a couple of hours, and then have that first cup. - Cycle Your Intake
If you’re a habitual coffee drinker, try taking a break every couple of days. It might sound brutal, but your body can develop a tolerance, and you’ll end up needing more caffeine for the same effect. Cycling off it for a few days can reset your tolerance and make that cup of coffee feel magical again. - Consider Alternatives Like Green Tea or Matcha
Green tea and matcha give you a more balanced energy boost. They contain L-theanine, which promotes calmness while still providing a mild caffeine kick. It’s like having the energy without the jitters.
An Alternative to Getting More Energized Exists
Sometimes, you just need a quick recharge or a way to break out of that mid-day slump. Power napping and high-intensity training (HIT) can give you a fast energy boost without requiring drastic lifestyle changes.
How to Get More Energized With Power Napping
A quick nap can work wonders if done right. Keep it short—15-20 minutes max—or you’ll end up feeling groggy. Think of it as plugging your phone in for a quick charge. I used to crash for an hour in the afternoons and wake up feeling like a zombie, but after switching to power naps, I wake up not fully refreshed, but I’ve got some more natural energy available.
Pro tip: If you really need a big boost, try a “caffeine nap” or what is popularized as a “Napspresso.” Drink a cup of coffee right before you nap. Since caffeine takes about 20 minutes to kick in, you’ll wake up feeling double-charged.
High-Intensity Interval Training (HIIT)
Exercise boosts your endorphins, which are natural energy-boosters. You don’t need to spend hours in the gym. A 5-15 minute high-intensity workout can do the trick. Think burpees, jumping jacks, or even a quick sprint. It sounds counterintuitive, but burning a little energy with exercise actually gives you more energy in the long run.
- This gets your blood flowing, gets oxygen to your brain, and ups your heart rate. The effects are similar to that of a stimulant, where you feel alert and awake afterward. If you’re at the office, I can see how that might be a bit more difficult, but if there’s a will there’s a way.
- Bring gym clothes and a towel. Make use of the shower in the bathroom you never thought you’d use. If you’re remote, then get a gym membership or utilize that complementary apartment gym you haven’t been utilizing..!
